Like most people with busy schedules, deciding what to have for lunch is a personal feat I face daily. Between sourcing something nutritious, inexpensive, and easy to make, it’s overwhelming to come up with meals that can keep me satiated and energized, while also checking off the recommended daily value of various nutrients. That’s why I asked five nutritionists what they eat for lunch on an average day—and what I found was a common theme across the board, along with some delicious inspo.
How Do Nutritionists Make a Healthy Lunch?
When deciding what to make for lunch, all five nutritionists shared the same answer: they pair protein with fiber or healthy fats. “Balance is key,” says registered dietitian Gretchen Zimmermann, RD. “Pair complex carbs with lean proteins for sustained energy and satiety. A charcuterie board is an easy and fun way to get variety while meeting protein, fiber, and fat goals. I like to choose hummus, hard-boiled eggs, freshly cut veggies like cucumbers and peppers, olives, and fruit.”
Similarly, other dietitians prefer a build-your-own approach when it comes to lunch. “Build a bowl out of leftovers and whatever [you] have in the fridge,” suggests registered dietitian nutritionist Sophie Dolan, MS, RDN. “Choose a leafy green, throw on a protein such as meat, beans, or hard-boiled egg, add some extra produce, then a creamy (cheese or avocado) plus a crunchy option (seeds, nuts, or dried beans), plus a light dressing to finish it off. If I have some cooked whole grain, I will add that as well.” Ultimately, it’s about finding that perfect balance to ensure you have enough fuel until it’s time for dinner. To get you started, we’ve gathered some lunch ideas straight from dietitians.
Chicken Salad on a Bed of Mixed Greens
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VeselovaElena/Getty Images
For lunch, Dolan loves to make “chicken salad on a bed of mixed greens with a vinaigrette and a side of whole wheat crackers,” she says. This meal brings together some of the most essential nutrients—protein, fiber, healthy fats, and grains. Plus, topping it off with a homemade vinaigrette can add a more unique flavor to your salad, making it even more delicious and healthy.
Charcuterie Boards
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Claudia Totir/Getty Images
Did you know charcuterie boards count as a hearty lunch? “A charcuterie board is an easy and fun way to get variety while meeting protein, fiber, and fat goals,” Zimmermann says. “I like to choose hummus, hard-boiled eggs, freshly cut veggies like cucumbers and peppers, olives, and fruit. If you want to boost your probiotic intake, add kimchi! You can also choose to make your own tzatziki with plain Greek yogurt mixed with dill and lemon.” Charcuterie boards can be easily curated to match your taste buds, especially if you’re dairy-free or prefer certain meats.
Beans With Rice
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Registered dietitian Vandana Sheth, RDN, loves to bring a cultural approach to lunch, opting for “leftovers like a bowl of Indian-style beans or lentils with rice or quinoa and chopped veggies,” she says. Not only are leftovers a great way to prevent food waste, but they also offer a ready-to-go option for busy days when you’re not sure what to make.
Spicy Tofu Bowl
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Photographer: Kelsey Hansen, Food Stylist: Annie Probst, Prop Stylist: Natalie Ghazali
According to certified nutritionist Heather Snead, one delicious lunch option is “baked tofu marinated in soy sauce, sriracha, and chili paste served over brown rice, topped with avocado, green onion, cilantro, kimchi, cucumber, lots of furikake seasoning, and roasted seaweed on the side,” she says. “It’s flavorful, filling, and has the perfect balance of heat and umami.” Plus, it’s a great way for vegetarians to get their daily protein intake (along with many other nutrients!).
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Baked Sweet Potatoes
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Snead also suggests making a “warm baked sweet potato sliced and seasoned with olive oil, salt, pepper, and red pepper flakes, then topped with avocado mash, pickled onions, radishes, and pumpkin seeds. It’s the perfect mix of sweet, creamy, and crunchy,” she says. The nutritional and textural benefits of sweet potatoes will help fuel you through the afternoon.
Smoothies
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“On days when time is tight or I have back-to-back meetings, smoothies are often my go-to backup option,” says sports dietitian Morgan Walker, MS, RD. “I blend in nut butters, Greek yogurt or cottage cheese, chia or flaxseeds for healthy fats and protein, throw in some spinach and frozen fruit for fiber and nutrients, and often add a handful of oats, especially on days I’m more physically active.” For people with busy schedules, it’s the perfect portable lunch.